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Thread: Outcome from my show and my future competition/diet/training plans

  1. #1
    V.I.P. muskate's Avatar
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    Outcome from my show and my future competition/diet/training plans

    Based on how they moved us, I would guess that I will get 6th or 7th. I wasn't expecting it to be so competitive with just over 50 guys competing in physique.

    I am really proud of the package I brought to the stage. Everything went perfectly with my final peak week protocol. I'll post up some photos once I get them emailed to me from the photographer. I have never pushed my conditioning so hard. It was by far the driest and leanest I have ever been.

    However, what I lacked was size. Tomorrow it's back to work. I am going to take a year off to put on some size and do the same show again next year.

    Diet:
    I am going to slowly reverse diet myself out of my pre-contest diet with the goal of gaining one pound per week. I am taking a whole year off to make improvements so I want to maintain my conditioning and not balloon up. This is what my current training and non training day menu will look like:

    Training days
    1. 500ml egg white
    100g oatmeal
    2 whole lemons

    2. 1 can wild salmon
    100g mixed vegetable (carrot, corn, pea, and green beans)
    100g green beans
    100g butternut squash

    3. 200r chicken or turkey breast
    100g brown rice
    100g spinach, kale or lettuce

    4. 30g whey isolate
    30g vegan protein powder
    50g oatmeal
    10g flax seed

    DURING WORKOUT: 30g BCAA

    POST WORKOUT
    1 scoop (30g) whey isolate
    30 grams waxy maize carbohydrate powder
    greens powder

    5. 1 can tuna
    50g oatmeal

    6. 200r chicken or turkey breast OR 300g 0.4% dry cottage cheese
    3 whole eggs
    100g spinach, kale or lettuce

    Rest days
    1. 500ml egg white
    10g psyllium husk + 10g cocoa powder + 10g flax seed + stevia -> I turn this into a pudding. The psyllium husk gels up and creates a pudding like consistency

    2. 1 can wild salmon
    100g mixed vegetable (carrot, corn, pea, and green beans)
    100g green beans
    100g butternut squash

    3. 200g beef liver
    100g mixed vegetable (carrot, corn, pea, and green beans)
    100g green beans
    100g butternut squash

    3. 30g whey isolate
    30g casein protein powder
    25g walnuts

    DURING WORKOUT: 30g BCAA <- Note this shake will be removed on day 7 that I take completely off

    POST WORKOUT <- Note this shake will be removed on day 7 that I take completely off
    1 scoop (30g) whey isolate
    15g hemp seeds

    5. 1 can tuna
    10g coconut oil
    10g psyllium husk + greens powder + stevia -> I turn this into a pudding. The psyllium husk gels up and creates a pudding like consistency

    6. 200r chicken or turkey breast
    3 whole eggs
    100g spinach, kale or lettuce

    Training:
    I am going to ease off the high volume training and spend the next 4 weeks on training split where I am lifting weights 4 days per week, doing cardio and abs 2 days per week and taking 1 day per week completely off.

    Day 1: Upper body and cardio
    Day 2: Legs
    Day 3: Abs and cardio
    Day 4: Upper body and cardio
    Day 5: Legs and ploys
    Day 6: Abs and cardio
    Day 7: Completely off

    After the 4 week de-load I will start training 6 days per week again with the following training split:

    Day 1: Legs heavy
    Day 2: Chest shoulder triceps abs heavy
    Day 3: Back biceps heavy
    Day 4: Legs volume
    Day 5: Chest shoulder triceps abs volume
    Day 6: Back biceps volume
    Day 7: Completely off

  2. #2
    Growing Moderator Masonic Bodybuilder's Avatar
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    Looks good buddy.mlooking forward to following your next steps in putting mass on. I would say you are in perfect position to start putting on lean mass.

  3. #3
    Buff Brother rhynoplanet's Avatar
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    Good plan, would be good to see you put some mass on that frame. Your conditioning is great but I think if you could add a bit more muscle you will really see a big difference in your overall physique.

  4. #4
    Cyborg Humanoid Brother
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    What do you weigh?

  5. #5
    V.I.P. muskate's Avatar
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    Quote Originally Posted by the rock View Post
    What do you weigh?
    I am about 6'1 and 175 pounds. A perfect stage weight for my height would be about 190 pounds.

  6. #6
    Cyborg Humanoid Brother
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    How old are you if I may?

    Sent from my SM-G928V using Tapatalk

  7. #7
    Moderator stevesmi's Avatar
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    Quote Originally Posted by the rock View Post
    What do you weigh?
    his last update he was around 168 I think at 6 feet tall. he didn't even eat kiwi that's how strict his diet was. it really is true, sugar is the worst thing you can put in your body
    Now taking clients for 1 on 1 consults via skype. hit me up
    Looking for a steroid source? drop me a visitor message or click> https://www.evolutionary.org/forums/...iii-59858.html
    Canadians hit me up for source
    http://goo.gl/kDk0zS <save 10% on bloodwork
    http://goo.gl/bVJ44F <authorized supp store deals
    https://goo.gl/Vy5WA7 <12 week bulker and cutting/fasting Ebooks 4sale
    hit me codes for juvepharma, sarms1 etc.
    http://goo.gl/F9Yggp < click for Rx drugs

  8. #8
    Cyborg Humanoid Brother
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    I agree it's like Crack lol..

    Sent from my SM-G928V using Tapatalk

  9. #9
    Moderator stevesmi's Avatar
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    Quote Originally Posted by the rock View Post
    I agree it's like Crack lol..

    Sent from my SM-G928V using Tapatalk
    it is a magnet for bad things for sure.

    a lot of these diseases and problems we face in 1st world countries could be squashed if people cut down their sugar intake. we've talked about this in our podcasts before.. trevor is very much against drinking juice for example for that reason. its a lot of sugar you don't want !
    Now taking clients for 1 on 1 consults via skype. hit me up
    Looking for a steroid source? drop me a visitor message or click> https://www.evolutionary.org/forums/...iii-59858.html
    Canadians hit me up for source
    http://goo.gl/kDk0zS <save 10% on bloodwork
    http://goo.gl/bVJ44F <authorized supp store deals
    https://goo.gl/Vy5WA7 <12 week bulker and cutting/fasting Ebooks 4sale
    hit me codes for juvepharma, sarms1 etc.
    http://goo.gl/F9Yggp < click for Rx drugs

  10. #10
    V.I.P. muskate's Avatar
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    Quote Originally Posted by the rock View Post
    How old are you if I may?

    Sent from my SM-G928V using Tapatalk
    I am 23 years old.

    - - - Updated - - -

    Quote Originally Posted by stevesmi View Post
    his last update he was around 168 I think at 6 feet tall. he didn't even eat kiwi that's how strict his diet was. it really is true, sugar is the worst thing you can put in your body
    168 was the lowest I hit during my contest prep. That is my weight first thing in the morning, naked, after going to the bathroom and before eating or drinking anything. After I rehydrate and eat something I am around 175.

    On stage I was around 165. I pushed the drying out process hard. I didn't consume any sodium or drink any water from Thursday at 6PM onwards. I wish I had someone to take photos of me Saturday morning. I literally looked saran wrapped. It was unreal.

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